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Active time
15 minutes
Total time
30 minutes
4 servings
Serving Size
1/4 recipe

1 cup whole wheat bulgur

2 tablespoons olive oil

3 tablespoons lemon juice

¾ teaspoon sea salt

½ teaspoon black pepper

1 cup chopped parsley

1 cup diced tomatoes

½ cup sliced green onion

  1. Place bulgur in a large bowl. Pour 2 cups of boiling water over the bulgur and let it soften for 30 minutes. The bulgur will absorb most of the liquid. 
  2. In a large bowl, whisk together the olive oil, lemon juice, salt, and pepper. 
  3. Drain the bulgur in a strainer and remove any excess water from it by squeezing small handfuls in your palm before adding to the dressing. 
  4. Add parsley, tomatoes, and green onion, and toss well to coat evenly.

Recipe and photo courtesy of Kamut International.


Calories: 210
Total Fat: 7g
Saturated Fat: 1g
Sodium: 460mg
Carbohydrate: 32g
Total Sugar: 3g
Added Sugar: 0g
Fiber: 6g
Protein: 6g

Yield: 4 servings

Serving Size: 1/4 recipe

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